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Lijo tse 5 tse holimo tseo u lokelang ho li ja bakeng sa phepo e nepahetseng ea livithamini | BoldskyVitamin E ke vithamine e qhibilihang mafura e sebetsang joalo ka antioxidant 'meleng. E thusa ho thibela tšenyo ea mafura a khethehileng a bohlokoa bakeng sa bophelo bo botle. Vithamine E ke antioxidant e qhibilihang ka har'a mafura e sitisang ho ata ha mefuta ea oksijene e sebetsang mme e khothaletsa bophelo bo botle ka kakaretso.
Vitamin E ke antioxidant e matla e sirelletsang lisele khatellong ea oxidative mme ho bohlokoa hore 'mele o sebetse ka mokhoa o tloaelehileng.
Vithamine E e na le mesebetsi e mengata, e kenyelletsang ho sebetsa joalo ka taolo ea ts'ebetso ea enzymatic e phethang karolo ea kholo e boreleli ea mesifa hape e ama polelo ea liphatsa tsa lefutso mme e kenya letsoho ho bophelo bo botle ba mahlo le methapo.
Haeba 'mele oa hau o sa fumane lijo tse nang le vithamine E tse lekaneng, o kanna oa ba le khaello ea vithamine E. Kahoo, ja lijo tse nang le vithamine E tse ngata ho thibela khaello ea vithamine.
Lethathamo la lijo tse 10 tse nang le vithamine E e ngata, tseo u lokelang ho li kenyelletsa lijong tsa hau khafetsa.
1. Oli ea Koro ea Koro
Oli ea kokoana-hloko ea koro e na le vithamine E e ngata har'a lioli tsohle tsa semela. 100 dikgerama tsa oli ea kokoana-hloko ea koro e na le liphesente tse 996 tsa vithamine E. Lioli tse ling tsa limela tse nang le vithamine E tse ngata ke oli ea soneblomo, oli ea k'hothone, oli ea mohloaare le oli ea coconut.
2. Lialmonde
Ha re nahana ka lijo tse nang le vithamine E e ngata, ka bohona re nahana ka lialmonde, na ha ho joalo? Lialmonde ke mehloli e ruileng ka ho fetisisa ea vithamine E hape li na le fiber e ngata e thusang ho sila le ho thibela mathata afe kapa afe a tšilo ea lijo.
3. Butter ea Peanut
Peanut butter e na le lik'hilojule tse phahameng haholo 'me e na le vithamine e ngata. E boetse e na le fiber e thusang ho theola boima ba' mele hape e ruile ka magnesium, e thusa ho aheng masapo. Phofo e le 'ngoe ea peanut e tla fana ka liperesente tsa 116 tsa vithamine E.
4. Linate tsa linate
Linate li na le vithamine E e ngata ebile e na le folate. Lithuso tsa Vitamin E ka seleng le matla a metabolism, ha folate e thusa ho tswakatseng ha DNA le ho e lokisa. Linate tsa linate le tsona ke mohloli o ruileng oa magnesium, calcium le potasiamo.
5. Avocado
Avocado ke e 'ngoe ea lijo tse nang le vithamine E tse nang le phepo e ntle ka ho fetesisa. Ke e 'ngoe ea litholoana tsa creamiest tse fanang ka palo e ntle ea monounsaturated fatty acids. 1 avocado e felletseng e tla fana ka liperesente tse 10 tsa vithamine E.
6. Pelepele e Khubelu le e Tala
Pelepele e khubelu le e tala e na le mefuta e 'meli ea li-antioxidants tse tlatsetsang bophelong ba mahlo. Pelepele ea tšepe e tala le e khubelu le eona e na le tšepe 'me e na le vithamine C e ngata, tseo ka bobeli li thibelang phokolo ea mali.
7. Meroho ea Turnip
Le ha meroho ea turnip e latsoeha hanyane, li na le karolo e kholo ea vithamine E le limatlafatsi tse ling tse 'maloa tsa bohlokoa. Vithamine E e teng ka meroho ea turnip e khothaletsa bophelo bo botle ba moriri le letlalo mme e fana ka liperesente tse 8 tsa boleng bo khothalletsoang letsatsi le letsatsi ba vithamine E.
8. Apricot e omisitsoeng
Liapolekose tse omisitsoeng li na le vithamine E le litlheferetsi tse lekaneng. Likhoele tse lithuso tsa li-apricot li thusa ho laola li-cholesterol le ho li sila, ha vithamine E eona e ntlafatsa bophelo ba moriri le letlalo. Liapolekose tse omisitsoeng li na le karolo ea 28 lekholong ea vithamine ea E.
9. Broccoli
Broccoli ke e 'ngoe ea lijo tse phetseng hantle ka ho fetisisa lefatšeng le lijo tse nang le vithamine E tse nang le phepo e ntle ka ho fetisisa. Broccoli e boetse e na le vithamine ea C, le vithamine K, e thusang letlalo le masapo ka ho latellana. Li-gram tsa 91 tsa broccoli li na le liperesente tsa 4 tsa vithamine E.
10. Kiwi
Kiwi ke mohloli o enneng oa vithamine E le vithamine C e thusang ho matlafatsa boits'ireletso le ho phekola boroko ka ho hlohlelletsa boroko. 177 dikgerama tsa kiwi li na le liphesente tse 13 tsa boleng bo khothalletsoang letsatsi le letsatsi ba vithamine E.
Arolelana sengoloa sena!
Haeba u ratile ho bala sengoloa sena, se arolelane le ba hau ba haufi.
Lijo tse 11 tse ruileng vithamine D.
